Finally TheRock has come back to

[strkout35]

awesome squatting. you have excellent form!

[Just Bench 72]

Nice squats and deads. Can we expect a bench video soon?

[TheRock]

I went in with a plan to hit a new 5RM on closegrip, I probably coulda done that but I realized how stupid my plan was halfway in and decided to just get jacked and tan

Closegrip
135x5 all paused
225x5 all paused
275x4, only paused last one, felt light enough but my shoulders started hurting, this got me to thinking why is 275 hurting my shoulder on the descent and then it hit me, I benched 3 days ago and Pressed less than 2 days ago, sirry Dustin is sirry
315x4@9.5, all TnG, no spot and I wanted to pause the last one, pausing was a 50-50 shot, I probably definitely coulda bounced another rep, but I figured the only thing dumber than trying for a new 5RM under-recovered would be hurting myself while doing so, this is a PR for whatever that's worth

JM Presses 2 mins, rest b/t sets
135x5
185x5
225x5
255x5, easy enough

Single Arm Pushdowns underhanded no rest between sets just long enough to bump weight and change arms, reps per arm (gotta stay symmetrical like)
30x15
40x12
50x10
60x8 with overhand grip

Notesies
Well, there's probably some PRs in there and that's good since I haven't even had 2 full days off since back to back pressing days, next week I will probably do this day on Wednesday again and wanna get 335x3, should be doable, after that I wanna pause 365 with a closegrip. I will feel good if all this happens according to my plan. More importantly, I need to pull 565 in a couple days. I should really start eating more, I just got my creatine and intraworkout and protein shots, I am hoping this will lead to 5-10 lbs. over the next couple weeks. We'll see

Originally Posted by Just Bench 72

Nice squats and deads. Can we expect a bench video soon?

Thanks. I would expect so, Saturday I am Benching and trying to set either a new 3RM, 2RM or both. I have had to overhaul my form lately because I trained like a moron for @ 20 years and now I'm working toward having competition passable lifts. I've got a lot of videos on the other site, but linking would be a pain. I think I'll make a run at 340x3 and/or 355x2 Saturday, and then a week from Saturday is test day so of course that will be linked in.

Originally Posted by strkout35

awesome squatting. you have excellent form!

Thanks man. It's the red-headed step-child of the big 3 for me (as a red-headed step child pre-baldness I can say that), so any progress is good progress

[BendtheBar]

Strong work Rock. Insanely heavy closegrips.

[Szelago]

Throwing some nice weight around, Rock!
I'll have to check out the vids later (I'm at work).

[TheRock]

Pulled today, form felt off pretty much from jump, but it turned out alot better than I expected

Deads
135x5
225x3
315x1
405x1, add belt and chalk
495x1, video:

YouTube - 022411Deads 495

YouTube - 022411Deads 495

535x1, stiff legged deadlift FTW, video:

YouTube - 022411Deads 535

YouTube - 022411Deads 535

565x1, 20 lbs. PR, grindy and stiff leggy, but I locked it so I'll take it, here's video, lulz at background music and the pre-lift grunt:

YouTube - 022411Deads 565

YouTube - 022411Deads 565

Romanians
315x5
365x5
405x5

Done. 55 mins.

Notes
Want 585 in 3-4 weeks. It might help if I knew what I was doing, but I'll just retard my way all the way to 6 hunny if I have to

[TheRock]

Pause Bench
135x5
135x5
225x3
315x2
340x3, unfortunately I can't say PR because my spotter, after a nice intructional session where I said "you should touch the bar for 1 of 2 things: 1) I say help or 2) I the bar is back on my chest pinning me," he did the exact opposite of this and then gave the obligatory "all you" I think I had this I shoulda just not gotten a spot I thought I'd be alright because he deadlifts decently. I was wrong, here's the video:

YouTube - 022611Bench 340x3

YouTube - 022611Bench 340x3

355x1, TnG, wanted a double, my head was in the wrong place after that ^^^^^ bullshiit and I lost my tightness due to a bad lift (tried another guy and again it was a problem but this was mainly on me)

Incline first and last reps paused
225x5
255x5
275x5@8, low 8 for my chest & tris and high 8 for my shoulder

Hammer strength seated dip
90x10
180x10
270x10

Hammer strength preacher
45x10
90x8
135x4

Done. @ an hour.

Notes
This spotter thing is getting to be a big big problem. I want to test myself and I can't find anybody who can follow very simple instructions. I really don't know how to feel about this workout, but I hope tomorrow goes alot better.

[big_swede]

Solid #'s!!. In for the log!

[Szelago]

Good vids. Good lifts. Your moving some iron, bad spot or not.
Have to say, I have never anyone do that yoga pose with their legs while benching! I don't even think my legs bend that way.

Nice work, Rock!

[Just Bench 72]

Sucks about the spotters. Can you bench in a power rack? Or maybe tell them not to touch the bar unless it starts to descend after you press (they'll probably feel better about grabbing it here rather than trying to pull 3-400 off your chest after your burnt out).